Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, cooked 170609

Nutrient	amount		RDI	%	ranking
10:0	0.011	G			1694
12:0	0.01	G			2120
14:0	0.348	G			1190
14:1	0.032	G			712
15:0	0.011	G			940
16:0	2.838	G			1474
16:1	0.424	G			1001
16:1 c	0.157	G			529
16:1 t	0.008	G			486
17:0	0.074	G			705
17:1	0.053	G			400
18:0	1.663	G			1246
18:1	5.216	G			1556
18:1 c	2.392	G			993
18:1 t	0.344	G			499
18:1-11 t (18:1t n-7)	0.087	G			151
18:2	0.563	G			2979
18:2 CLAs	0.132	G			81
18:2 n-6 c,c	0.232	G			1363
18:2 t not further defined	0.013	G			755
18:3	0.045	G			3520
18:3 n-3 c,c,c (ALA)	0.012	G			1573
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0.004	G			1796
20:1	0.025	G			1897
20:2 n-6 c,c	0.002	G			1153
20:3	0.007	G			740
20:3 n-6	0.007	G			584
20:4	0.047	G			1508
20:5 n-3 (EPA)	0.002	G			1199
22:1	0	G
22:5 n-3 (DPA)	0.007	G			1186
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.004	G			871
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.741	G			367
Alcohol, ethyl	0	G
Arginine	1.924	G			423
Ash	1.12	G			3927
Aspartic acid	2.715	G			413
Betaine	9.5	MG			854
Caffeine	0	MG
Calcium, Ca	14	MG	1300	1.1%	4511
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	89	MG			886
Choline, total	71.5	MG	550	13%	1129
Copper, Cu	0.088	MG	0.9	9.8%	3600
Cryptoxanthin, beta	0	UG
Cystine	0.314	G			691
Energy	962	kJ			2981
Energy	230	KCAL			2975
Fatty acids, total monounsaturated	5.573	G			1651
Fatty acids, total polyunsaturated	0.66	G			3409
Fatty acids, total saturated	4.853	G			1620
Fatty acids, total trans	0.366	G			612
Fatty acids, total trans-monoenoic	0.353	G			494
Fatty acids, total trans-polyenoic	0.013	G			935
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.591	G			427
Glycine	1.458	G			621
Histidine	1.006	G			435
Hydroxyproline	0.207	G			364
Iron, Fe	2.82	MG	18	15.7%	1438
Isoleucine	1.311	G			547
Leucine	2.404	G			345
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.63	G			304
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.009	MG	2.3	0.4%	5575
Methionine	0.783	G			400
Niacin	5.519	MG	16	34.5%	1659
Pantothenic acid	0.457	MG	5	9.1%	3013
Phenylalanine	1.14	G			580
Phosphorus, P	224	MG	1250	17.9%	1714
Potassium, K	323	MG	3400	9.5%	2146
Proline	1.279	G			658
Protein	28.4	G			536
Retinol	4	UG			2113
Riboflavin	0.269	MG	1.3	20.7%	1675
Selenium, Se	29.2	UG	55	53.1%	1158
Serine	1.155	G			488
Sodium, Na	62	MG	1500	4.1%	4369
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.073	MG	1.2	6.1%	3815
Threonine	1.291	G			338
Tocopherol, beta	0	MG
Tocopherol, delta	0	MG
Tocopherol, gamma	0	MG
Total lipid (fat)	12.42	G			2087
Tryptophan	0.294	G			713
Tyrosine	1.02	G			428
Valine	1.407	G			585
Vitamin A, IU	14	IU			3958
Vitamin A, RAE	4	UG	900	0.4%	3135
Vitamin B-12	2.73	UG	2.4	113.8%	840
Vitamin B-12, added	0	UG
Vitamin B-6	0.542	MG	1.7	31.9%	887
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	4	IU			1425
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.19	MG			3502
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (phylloquinone)	1.5	UG			2422
Water	58.61	G			4581
Zinc, Zn	6.34	MG	11	57.6%	466

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.